Action Pack Sheets

8/2/2019 Action Pack Sheets

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Action PackFood as Fuel

Here is your Action Pack! The materials contained in your

Action Pack will help you and your family take action to use

food to your advantage and fuel your energy requirements.

Included in your Action Pack:

Food as Fuel Overview: use this to introduce the Food as

Fuel principles to your family

Food as Fuel Cheat Sheets: stick these reference sheets up

on your fridge for everyone to use:

1. Foods that protect, energize, build, and sustain

2. Add color to your meals

3. Liquid energy

FamilyTop 10s: get your family together one night and

create your own top 10 lists for easier meal planning

Snacking for Energy:try these new snacking ideas, then

see if you can add some new combinations of your own

Menu Map: use this easy planning tool to quickly help you

use food as fuel

Resources: take advantage of family nutrition counseling

and family-friendly web resources


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Protectyour immune system with fruits and vegetables

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Energizewith carbohydratesto sustain energylevels

Buildbody tissues with quality proteins

Sustainwith healthy fatsfor repair and renewal of cells

Hydratewith water maintain hydration to maintain performance

Food is fuel and can provide what is needed to fuel your performance. Foods that protect, energize,

build, sustain, and hydrate will enable your child to focus and perform whatever their energy needs.

Incremental eating is based on fuel (food) needed for physical activity levels and would have to be tailored to meet individual needs.

An example of incremental eating is shown above.

Activity Level

What food can do

Add 3 colors to your plate

Think: the less legs the better!

Eat fats that give back

Think brown and close to the ground

Reach for water first

Simple Strategy

Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD

F u e

l i n g

N e e d s

Field of Play

Food as Fuel HydrateSustainBuildEnergizeProtect

Low:Mental energy day, usual getting

from here to there activity

Medium:Mental energy day, plus fun,

recreational activities

High:High energy day, sports,

practice or game


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Energize: Think brown and close to the ground

CARBOHYDRATE = FUEL FOR THE BRAIN & MUSCLES Carbohydrates help sustain energy.

Food sources are: whole grain cereals, whole wheat bread/pasta,

brown rice, oatmeal, granola, beans, fruits & vegetables.

What to look for: high-fiber, unprocessed foods.

The best choices will have more than 3g of fiber per serving.

Think brown and close to the ground.

Optimally energize by including one high-fiber, unprocessed

carbohydrate at each meal.

Build: The less legs the better

PROTEIN = BUILDING BLOCKS FOR OUR BODIES

Quality protein builds muscle and maintains the immune system. Quality sources are: fish, poultry, lean meats, low fat dairy, eggs,

beans/legumes, natural peanut butter and almond butter.

What to look for: quality protein sources. Typically the less legs on

the animal the protein came from, the better it is for you.

Optimally build by including at least one quality protein at each meal.

Sustain: Eat healthy fats that give back

HEALTHY FATS = ENERGY DENSI TY

Healthy fats provide energy, help to regulate blood sugar, improvecholesterol, and keep you feeling full.

Omega-3 fatty acids improve mental processes, decrease inflammation,

and enhance heart health.

Omega-3s are found in fatty fish like salmon, trout, and tuna, natural

peanut butter, almond butter and healthy cooking fats such as olive oil,

as well as flaxseed, and walnuts.

Try to get one serving of healthy fat per meal (2 total servings of fatty

fish per week).

1 serving size = your fist

1 serving size = the palm of your hand

1 serving size = the tip of your thumb

oatmeal100% whole wheat bread

high fiber cereal

brown rice

Protect: Add 3 colors to your plate

FRUITS & VEGETABLES = PROTECTION

Fruits & vegetables provide protection for the immune system,brain, and body.

Include fruits & vegetables at each meal.

A wide variety of color provides the biggest benefit.

Optimally protect by eating at least 2 fruits & 3 vegetables every day.

1 serving size = cupped hand

chicken/turkeybreasts

lean red meat peanut butter

fish

peanut butteroils: fish, flax, olive

avocadopecans, walnuts

& almonds


Eat a rainbow often

Food as Fuel SustainBuildEnergizeProtect



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Yellow foods: optimize brain function

Green foods: rejuvenate muscles

and bones

Orange foods: support skin and tissuesinside the body

White foods: elymph system,

Red foods: su

Purple foods:small vessels

Food as Fuel

Add 3 colors to your plateFood as Fuel Protect


5/9Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD


Food as Fuel Hydrate

Remember:consider the environment. Keep refillable bottles with you to avoid excessive use

of disposable bottles and cups.

Hydrate: Reach for water first

MAINTAIN HYDRATION TO MAINTAIN PERFORMANCE

Institute of Medicine of the National Academy of Sciences Hydration Guidelines

Regular hydration helps to maintain normal physical and mental performance

and protects the immune system.

Dont wait until you are thirsty to drink. The thirst mechanism doesnt kick in

until you are already moderately dehydrated.

The best choice: water. Other good options: herbal teas, natural fruit juices

and skim milk. Caffeinated, carbonated and high sugar drinks can actually dehydrate.

80% of our hydration needs are met through water and beverages, while the

remaining 20% is derived from moisture in foods.

Age Range Daily Water Adequate Intake

Infants

0-6 months 3 cups (0.7 L), assumed to be from human milk.

7-12 months 3.5 cups (0.8 L), assumed to be from human milk and complementary foods and beverages.

Children

1-3 years 4 cups (0.9 L) as total beverages, includingdrinking water.

4-8 years 5 cups (1.2 L) as total beverages, at least50% of this drinking water.

Adolescents 9-13 years

Males 8 cups (1.8 L) as total beverages, at least50% of this drinking water.

Females 8 cups (1.8 L) as total beverages, at least50% of this drinking water.

Adolescents 14-18 years

Males 11 cups (2.6 L) as total beverages, at least50% of this drinking water.


Adults 19-70+ years

Males 13 cups (3 L) as total beverages, at least50% of this drinking water.




What are your familys Top 10s?

My familys top 10 Protectors

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My familys top 10 Builders

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My familys top 10 Energizers

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My familys top 10 Sustainers

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Snacking for Energy

Try these snack ideas if weight gain is needed

Large whole wheat bagel with any of the following

condiments: Low-Fat Cream cheese, sliced cheese,

natural peanut butter, almond butter or cashew butter,

hummus or honey

Whole grain cereal (w/at least 3g of fiber) with milk and

fresh fruit

Natural peanut or almond butter + banana + honey

sandwich on whole wheat bread with at least 3g of fiber.

Ready made pizza crust, whole wheat English muffins or

whole wheat pitas with tomato sauce, veggies,

turkey/chicken sausage or grilled chicken, and part skim

mozzarella for a home made pizza

Hot oatmeal, cream of wheat, farina or grits mixed with

your favorite toppings: peacans, walnuts, almonds,

pepitas, ground flax, dried fruit, brown sugar, maple

syrup, honey and/or dried fruit

Almonds, pecans, cashews, walnuts, pistachios, peanuts

or sunflower seeds

Natural peanut butter is a great way to healthfully add

calories. Try adding it to whole wheat bagels, English

muffins, sandwiches, pita and fruit for quick snacks

Protein powder smoothies with peanut butter, fruit/100%

fruit juice, and milk make for a delicious snack!

Dried fruit mixed with pretzels, dark chocolate chips, and

nuts/seeds

Drink 8 oz of 100% fruit juice or 1-2% milk (flavored is

great!) with every meal

Just because you want to gain weight does not mean

to fill your body with low-grade fuel. Load up on added

whole grains and healthy fats. Added fats should

come from unsaturated sources like olive oil, nuts,

and avocado.

Smart Snacking TipsSnacks are a source of energy and can help you

stay fueled

Eating every 3-4 hours provides fuel for your

body & brain

Like our meals, snacks can be a blend of fuelingcarbs, quality proteins, healthy fats and lots of

color from fruits & vegetables

Snacking is for everyone, whether you are looking

to maintain, gain or lose weight

Try these snack ideas if weight management is needed

Nature Valley Granola Bar, Lara Bar, Kashi Bar or any

other bars that have 3g of fiber and at least 5g of protein

Fresh Fruit + 1/4c of almonds, walnuts or pecans

Fresh Fruit + String Cheese

Fresh Veggies + Hummus, Natural Peanut Butter or

Natural Almond Butter

100% Whole Wheat Crackers + Hummus, Natural Peanut

Butter or Natural Almond Butter

Tuna packed in water mixed with low-fat cottage cheese

or plain regular yogurt

Low Fat Greek Yogurt + fresh fruit + 1 small spoonful of

honey (other great add ons are honey or raw oatmeal)

Beef Jerky + CP Quick Fix Snack Mix (CP Snack Mix =

1/4c almonds, walnuts or pecans + 1/2c high fiber

cereal + 1/4c dried cranberries or cherries + 1/8c dark

chocolate chips)


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rought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD

Food as FuelMenu Map Map your meal planning to the Food as Fuel categories For your daily catego

Breakfast Breakfast Breakfast Breakfast

Lunch Lunch Lunch Lunch

Dinner Dinner Dinner Dinner

Snacks Snacks Snacks Snacks

Activity Level Activity Level Activity Level Activity Level

SAMPLE DAY DAY DAY DAY

Oatmeal (1 Energizer)

Skim milk (1 Builder)

Banana (1 Protector)

Orange Juice (1 Hydrator)

Peanut butter (1 Builder, 1 Sustainer)

Jelly (1 Other)

Whole wheat bread (2 Energizers)

Apple (1 Protector)

Carrot & celery sticks (2 protectors)

Skim Milk (1 Hydrator)

Spagetti (1 Energizer)

Tomato sauce (1 Protector)

Lettuce, cukes, tomato (3 Protectors)

Cheese (1 Builder)

Salad dressing (1 Other)

Water (2 Hydrators)

Granola Bar (1 Energizer)

Cookies (2 other)

String Cheese (1 Builder)

Water (2 Hydrators)

PROTECT

ENERGIZE

BUILD

SUSTAIN

HYDRATE

OTHER

Low: mental energy day

Medium: mental + recreation

High: sports, practice, game

Food as Fuel Categories* Food as Fuel Categories Food as Fuel Categories Food as Fuel Categories

*Circles indicate targets for each category. Check off circles as you use components. Add circles when you go over your targets.

Add foods to energize as your activity level goes up!

Low Medium High Low Medium High Low Medium Hi

Food as Fue


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2012 CHR ResourcesThese resources cover the following broad topics

Nutrition Consultations

Speak with a registered dietitianto help you put the food as fuel

concepts into action

wellnessforlifecenter.com/

nutritionconsultation

Mindfulness

The whole family mayreap the benefits

wellnessforlifecenter.com/

mindfulness/

Sleep

Rest for today, preparefor tomorrow

kidshealth.org

Physical Activity

Helping your familystay active

bam.gov

nhlbi.nih.gov

presidentschallenge.org

Healthy Eating& Healthy Weight

Home

Fueling families effectively

bam.gov

kidshealth.org

fns.usda.gov

Documents

Action Pack Sheets